zercher squats and KB floor pressing

Zercher Squats with 2” bar: 70# to 190# in 8 sets of 5. Full
depth on all. 5 box jumps after each squat set.

Floor Kettlebell press: 16,20,24,28,kg. for sets of 5 reps. (Next time the 32kg.)

One arm Dumbbell row: 60,75,80,85 lbs.

Hammer Curls: 3 sets of 10 with 50lbs.

Prone Dumbbell tri extension 3 sets of 10 reps.

I love the Zercher squats as it is spine friendly with
little compressive back forces. It also has great Posterior activation as well
as abdominal contraction. The only down side is the pain inflicted on the
intersection of the bis and forearm. This can be alleviated by using a 2” bar
or adding various padding. It’s good to do inside the power rack so if you have
to bail out, you can set safety pins and the drop is unloaded by releasing the
arms. ( that is an older picture when I was 80lbs heaver a year ago, but I still can lift the same amount.... its all good!)

1 comment:

Just added zercher squats to my training. Not going too heavy, until I get my balance under control. I do agree it feels fantastic on my back and it even feels like it's lining my back up as I do them.